PoO PoW Workout, Week 1, Todays Workout, 02.08.10

Week 1

Introduction

Please remember that the key to this program is to get comfortable with the new changes before you move on. Each week will add more requirements and get progressively harder so it is better to be fairly comfortable with the current week’s goals before you move on.

With HIITs style workouts you have to put everything you have into each workout interval, for first timers and people who don’t normal training regularly you will feel this workout from the beginning and to those who have little more experience you will still feel this but further into the day but as we progress this feeling will feel better and begin to fade.

The concept of weekly workouts is only to give you structure, please move through this whole workout at your own safe pace.

Day One

Monday - Morning

5 Minute Warm-Up & Stretching If you’re not sure on what to do for stretching and warming up then refer to my blog and YouTube channel as il be posting up what I do as good overall full body stretch and warm-up routine.

HIITs: 2 Jog Jabs Intervals (Jogging on the spot while doing alternating punching jabs, whilst jogging knees should be coming up to waist level) 30 Seconds Performance 60 Seconds Rest

HIITs: 2 Alternating Cross Punches (Punching across the body and changing arm after each punch – important to remember you should be using your waist to rotate side to side as well)

HIITs: 2 Alternating Hook Punches

HIITs: 2 Alternating Uppercut Punches

Timer Summary If you have Gymboss Timer the setup is as follows: 8 Intervals First interval 30 Seconds Second interval 60 Seconds And if you don’t, don’t worry. Still follow the same intervals following which ever alternative time device you’re using to measure the time for each interval.

5 Minute Cool down This cool down is going to consist of slow pace while deep breathing knee to chest sit-ups last for 1 minute, performed slowly breathe deeply in as the knees come inwards towards the chest and when releasing knees back out, release your breath slowly out at the same time. Once complete rest for 30 seconds while laying on the floor still breathing in deeply but not as deep.

After 30 seconds move body into standard sit-up push again but this time lowering your knees a bit so your legs are little more out stretch. Now for another minute just slowly push up with your hands placed on your legs going up and down slowly both ways (important you go down just as slowly as you go up), again breathing in deeply as you go out and releasing as you go back down never letting your shoulders hit the ground. Once complete just rest for another 30 seconds, slowly get up and just breath and shack your body specially where you might feel a bit stiff while jogging on the spot slowly slowing down to walking pace then stop.

Well done workout complete

Workout Time Summary: 24 Minutes (20 – 25 Minute Workout)

For the rest of the day remember to have 1.5Liters to 3Liters of water and stay away from fatty and high in calories foods and snacks, nutrition is one of the key factors to losing weight. While I'm at work today i'l post up blog on warm-up and cool downing, why we do it and how the PoO PoW method of cooling down has special impact on your body that allows you to cool down and strength at the same time and how this will help in following workouts.